Lentil Vegetable Stew

 

This stew/soup cooks up surprisingly fast, but the flavors deepen the longer you allow it to sit and simmer.

Serves 6

  • 2 tablespoons olive oil
  • 1 large onion, chopped (about 1 cup)
  • 1/2 cup chopped fresh parsley
  • 2 cloves garlic, finely chopped
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon pepper
  • 1/4 teaspoon ginger root, minced
  • 4 cups low sodium vegetable broth, divided
  • 2 cups water, divided
  • 2 medium carrots, diced
  • 1 cup dried lentils, sorted and rinsed
  • 1 cup brown rice, uncooked
  • 15 ounces diced tomatoes
  • 1 cup green beans, sliced (fresh or frozen)
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon water
  • 3/4 cup Greek style yogurt, organic
  • 3 sprigs mint, chopped

In a Dutch oven or large skillet, sauté onion, parsley, garlic, cinnamon, turmeric, pepper and ginger in olive oil, stirring occasionally, until onion is tender. Stir in broth, carrots, lentils and rice. Heat to boiling; reduce heat. Cover and simmer 25 minutes.

Stir in tomatoes and additional cup of broth and water (1/2 cup at a time). Heat to boiling; reduce heat. Cover and simmer 20 minutes. Stir in green beans. Cover and simmer about 15 minutes or until beans, lentils and rice are all tender. Season with salt and pepper.

You can partially puree the mixture with an immersion blender or serve as is. Garnish with a dollop of yogurt on top and sprinkle of fresh mint. Skip the yogurt for vegan version.

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